Do you guys think I would benefit from adding an "amrap" set in somewhere?
You'll get more progression if you do a long set at the end of a training session
If you train for strength, and do sets with heavy weights and few reps, you'll build up more muscle mass and strength by finishing your workout with one set using less weight but more reps. Sports scientists at the University of Tsukuba wrote about this in 2004 in the Journal of Strength and...
www.ergo-log.com
If you train for strength, and do sets with heavy weights and few reps, you'll build up more muscle mass and strength by finishing your workout with one set using less weight but more reps.
How Ultra High Rep (25+) Sets Can Improve Your Strength And Size
ttps://barbend.com/high-rep-sets/
Article Source: Ben Pollack holds the all-time world record raw total of 2039 in the 198-pound class....and earned his Ph.D. in the history and management of strength and fitness from the University of Texas at Austin in 2018,
...If you use them the right way,
ultra high reps can lead to huge gains in the squat, bench, and deadlift.
First, a quick definition: “ultra-high” means at least 25, and probably 50-100 reps per set.
Summary
High Repetition "Finisher Sets" in the Exercise or one that employs the same Muscles in the Movement elicits a Greater Training Effect.
Example
Performing High Repetition Bench Presses after your Max Strength Bench Press Training can be effective. However, it is usually conterproductive.
The Muscle Fatigue Issue
The primary issue with High Repetitions in an Exercise such as The Bench Press, is that as Muscle Fatigue set in, Technique is altered; Poor Technique is developed.
When Technique is altered, the Exercise changes the Muscle Involvement. It beccome a completely different Exercise.
Pollack's recommendation is...
Try Simple Movements, Machines, and Keep It Light
"...
When you’re 50 reps into a set, you’re not going to be able to really focus all that well on performing rep 51 with perfect form... I
f you’re trying to perform a more complicated movement (say, Arnold Presses), there’s a good chance
you’ll end up cutting your range of motion short; or getting so sloppy that the target muscle group is no longer doing the majority of the work."
This is a real problem with...
Powerlifters
Many Powerlifter use the Competition Lifts as a mean of increasing Strength; it works.
However, with each Repetition, Muscle Fatigue set in which ensure Poor Technique is developed. For some reason this appear to be unique to Powerlifter, not other athletes.
Other Alternative Finisher Sets
1) Gym Machines
If you have Gym Memebership, use a Bench Press Gym Machine for the Finisher Set.
Due to its fixed Bar Path, it place the Workload on the Primary Muscles and avoids the development of Poor Technique.
2) Strape The Rack Bench Press
If you have a Power Rack, Scrape The Rack Bench Pressing essentially is a Smith Machine.
Scrape The Rack Bench Press Video
My Post Bench Press Training Finisher Set is around 65 lbs for 40 Repetition with an Incline Bench Press Scrape The Rack Movement with no lockout at the top or resting at the bottom. The constant tension on the Muscles (Time Under Tension) can be brutal.
Summary
1) High Repetition Finish Set
The focus is on performing a High Repetition Finish Set. The amount of Weight used isn't going to be that much if your are performing 40 Repetition or more, especially after your Max Training Bench Press.
I have used up to 60 Repetition with Kettlebell Swing.
2) AMRAP, As Many Repetition As Possible
High Repetition don't need to be taken to complete failure.
The objective is "The Pump"
I guess you could say I'm essentially winging it currently. I do have past experience training but I went literally 7 years without setting foot in the gym. I'm benching once a week because so far I've reserved the other day for OHP. I guess my reasoning for adding is that I've always gone pretty low rep for bench and I thought adding an amrap set could help by increasing some volume. I'm thinking right now I could either add it to regular bench, but since I'm finishing with pin presses I would probably just add another set with those at a lighter weight.
I've messed around with 531 and Westside principles years ago. Recently I have actually been looking at 531 percentages for bench, and that's most likely what I would run right now if what I'm currently doing craps out. I think I would probably do a variation of it tho. Either way it definitely is a good looking program.
